159. 6-Step Plan to Grow as a Runner with Dr. Duane Scotti

[Download] The Ultimate Guide to Running WITHOUT Shin Splints

Do your shins hurt whenever you start to run consistently or whenever you start a marathon training cycle?...

Are you a runner who’s been frustrated in the past that whenever you try to run faster or increase your distance you get injured, frustrated, and you’re not able to run?

You may have started learning about shin splints and thought you should just ice, rest (stop running), and take some Advil.

When you start running again and build up your long runs that same pain comes back and now you are just running through it because you don’t want to stop again.

In this episode, we are talking about why your shins hurt when you run.

We answer these common questions and more!

- What are shin splints

- Why do runners get shin pain

- What are the symptoms of shin splints

Whether you’re a beginner runner or an experienced runner who has been struggling with shin pain, this episode is for you!

Listen to my previous episode on 5 ways to end shin splint pain forever

Download How to Start Running (Beginner Complete Guide)

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner so you don’t have shin splints? Book a call and learn more about Healthy Runner coaching here 

A big thanks to the Amino Company for your support for this episode!

If you have heard from any of the runners who I help with stubborn shin splints, I always recommend they supplement our training with HEAL from the Amino Company.

Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

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Want to know what all that trail running lingo means?  If you have ever wanted to know what buffed out single track, yoyo, lollipop, FKT, VK, dirt nap, LSD, or golden ticket were then this is the episode for you!

In this episode, my friend Kim Sankey who is a fellow running physio and podcaster of the Inspired Soles podcast provides clarity on trail running terms you should know!

We delve deep into the world of trail running terminology and cover everything you need to know to communicate like a pro on the trails. Whether you're new to the sport or just looking to expand your knowledge, this episode is your ultimate resource.

Get answers to your questions and discover the hidden language of trail running! 

Listen to my previous episode with Kim on Trail Running vs. Road Running Here

Listen to my previous episode with Kim on 10 Tips to go from Road to Trail Here

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here 

A big thanks to Naboso for your support for this episode!

Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.

Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! 

Connect with Kim Sankey:

Instagram - @flyingphalanges1 @inspiredsolescast 

Inspired Soles Podcast - https://linktr.ee/inspiredsolescast

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

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[Download] Marathon Training Blueprint Are you ready to become a downhill running pro? 

In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert techniques and tips to help you master the art of running downhill!

This training ​​will be the ultimate guide to mastering the exhilarating technique of running downhill. In this informative conversation, we delve deep into the intricacies of downhill running, providing you with invaluable insights and effective strategies to enhance your performance and minimize the risk of injuries. 

Whether you are running the Boston Marathon, Revel race series or you just want to learn how to be more efficient tackling the hills in your neighborhood, this episode is for you!

Don’t let the hills intimidate you!  Embrace the challenge and benefits that hill training has to offer so you can conquer your next race!  

Learn this and more to conquer downhill running:

- What makes downhill running unique

- What effect does downhill running have on the body

- How does running form change during downhill running

- What technique should you use for running downhill 

- How to train for downhill running

- Misconception of downhill running

Get all of coach Lu’s previous episodes as well as his full bio here

Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: 

Get the full deep dive story on how Duane Scotti became a healthy runner 

A big thanks to the Amino Company for your support for this episode!

If you have seen some of my hill work on Strava, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.

Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! 

Connect with coach Lu:

- Follow coach Lu on Instagram 

- Email: lu@sparkhealthyrunner.com

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

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Spotify

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iHeartRadio

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Run Walk Run with a true legend and inspiration…Jeff Galloway!

Before Jeff Galloway became a world class coach, and Official Training Consultant for runDisney, he was a world class distance runner, who represented the US in the Munich Olympics, The World Cross Country Championships, and many international events—teaming up with Olympic Gold Medalist Frank Shorter, Steve Prefontaine, Bill Rodgers, and his college roommate and Boston Marathon Champion Amby Burfoot..   Jeff opened the first running specialty store, established Galloway training programs in over 100 cities, and has written 35 books on Running, Walking and nutrition.  Millions have used the Galloway Method through his NEW Training App, weekend retreats, online coaching.  His mission is to help people improve the quality of their lives through fitness—without injury or exhaustion—past the age of 100.

In this episode, we chat about how he came up with the run walk run method and we answer some listener submitted questions that delve into some of Jeff’s personal challenges, building the legacy he has built as America’s coach, and some extremely insightful topics going back to the evolution of our species running!

This was truly a special conversation and one in which I hope you enjoy!

Whether you’re a beginner, often injured, or an advanced runner who is stuck at a plateau, there is something in here for you to learn and implement into your running!

Learn about Jeff Galloway’s App, Coaching, & Retreats:

• Website - https://www.jeffgalloway.com/

[Download] How to Start Running Blueprint 

Get the full deep dive story on how Duane Scotti became a healthy runner 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Have a guest idea or want Dr. Duane to answer your question on the podcast?  Submit questions here

Looking for structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here 

A big thanks to ucan for your support for this episode!

Want to know what I snack on before a long run or in between meals during a busy day at work? Energy bars from UCAN!

Energy bars pack a punch without compromising your health.  With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach. 

Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

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Google Play

iHeartRadio

Amazon Music

Website

[Download] How to Start Running Blueprint

If I started running today, I’d do this!  In this episode, I share my key 3 running tips I wish someone told me earlier in my running journey.

Whether you’re a beginner runner or an experienced runner, mastering these 3 foundational principles will unlock faster and healthier running for lifelong injury free running!

Get the full deep dive story on how Duane Scotti became a healthy runner 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here 

A big thanks to the Amino Company for your support for this episode!

If you have seen my running or strength workouts on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company.

Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] How to Start Running Blueprint

Want to know what all that running lingo means?  If you have ever wanted to know what cadence, zones, quality run, BQ + buffer, net downhill, or 6-star finisher were then this is the episode for you!

In this episode, my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast provides clarity on the things runners say!

Whether you’re a beginner runner or an experienced marathoner, I am sure there is a term in here that you were just wondering…what does that mean?

Get the answers and become a master of running terminology 101!

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here 

A big thanks to the Amino Company for your support for this episode!

If you have seen my running workouts or “quality runs” on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company.

Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! 

 Connect with Carolyn Coffin:

- Instagram - @coach_carolyn @inspiredsolescast 

- Website: https://www.Carolyncoffin.com

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

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Spotify

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Google Play

iHeartRadio

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Website

Get ready to experience better stability which means better running for your next training goal!

Dr. Emily Splichal is a podiatrist, human movement specialist, and the mind behind one of our valued partners here at Healthy Runner, Naboso!

Dr. Emily and I chat about how to improve your single leg stability for running with her new product the kinesis board!   We answer the following questions and get into so much more:

-Why is single leg stability so important?

-What running injuries are associated with poor single leg stability?

-What is the Kinesis Board and what are its 3 key features?

-How do you use the Kinesis Board?

-How often do you recommend runners incorporate balance and stability training?

-What other Naboso products could be incorporated with the Kinesis Board?

-Misconception of improving stability, what would that be?

This was a value packed conversation with a true innovator and educator within the health and wellness community!  I hope you enjoy this episode with Dr. Emily! Most importantly, I hope you learn a thing or two that you can incorporate into your foot health regimen.

Listen to my previous episode on ​​conversation about how runners can Activate, Strengthen, and Recover from Running with Dr. Emily

There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here

Links and Resources from the show:

- Learn more about Dr. Emily and Naboso

- Follow Dr. Emily on Instagram

- Follow Naboso on Instagram

- Download my free Recovery Blueprint for Runners

- Listen to my previous episode on fixing Plantar Fasciitis in 5 Steps

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!

A big thanks to Naboso for your support for this episode!

Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.

Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Have you been struggling with nagging injuries such as knee pain or plantar fasciitis and you thought you would never run pain free again?  Do you feel so lethargic and tired because you are not getting in the proper amount of nutrition to fuel all your exercise and running?  

Those were the things Rachel was struggling with prior to getting guidance with myself as her running Physical Therapist/coach and Brooke Czarnecki as her running Registered Dietitian at Spark Healthy Runner.

Once Rachel got clarity on where she needed to focus her efforts with her training, she not only felt better as an athlete but just completed her first road marathon and exceeded all her expectations!

Rachel is not only an avid trail runner, serious rock climber, and now marathoner, but she is a pretty awesome person who not only is driven but takes action on getting guidance which we don’t see a whole lot in our younger 20 something year old runners and I respect that in Rachel that she has the humility to know when is the right time to ask for help. 

If you are a goal oriented person and don’t want to worry and question whether you will be able to run to get in your daily stress relief then you will want to listen to Rachel’s transformation as I am sure you will resonate with what she has to say.

Links and Resources from the show:

- Download our free Nutrition for Runners E-book

- Listen to my previous episode on How to Eat Like a Runner

[Download] Marathon Blueprint

[Download] Plantar Fasciitis for Runners E-book

[Download] 10 Tips to Crush Your Race

Want the structured strength, run, and nutrition plan with motivation and accountability like Rachel got to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here!

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Connect with Dr. Duane

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

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iHeartRadio

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I came, I saw, and I conquered the Dopey Challenge in Disney!  I still am in shock of what an amazingly magical experience this was!  If you would have told me that I would run 48.6 miles in 4 days and run a half marathon the day before a marathon and in that marathon, I would run a sub 3 hour and 45-minute marathon (coming within 4 minutes of my Marathon PR), I would have told you that you were crazy or in this case Dopey!!

I am grateful for this marathon journey I have been on for the past two years, and it is unbelievable how training cycles build on one another like compound interest!

I have so many lessons to share with you so you can make your next marathon or Dopey challenge a rewarding experience like I did and that is why I am sharing my story with you!

In this episode, I share my deep dive reflection on how I was able to have fun, feel strong, and run a fast marathon letting my fitness and durability show all while stopping for some character stops, waking up at 2:00am for 4 days in a row, and having to deal with some unexpected weather and bus challenges.  

We at Spark Healthy Runner believe that a well-designed marathon training plan and race day strategy can be the key to unlocking your full potential as a runner.

[Download] Marathon Blueprint

[Download] 10 Tips to Crush Your Race

We cover all of this and more in this episode:

- What is the Disney Dopey Challenge

- Disney 5K race recap

- Disney 10K race recap

- Disney Half Marathon race recap

- Marathon race strategy

- Disney marathon recap

- Lessons learned 

Whether you are a seasoned marathoner or looking to do your first runDisney Dopey Challenge, I know there is something you will be able to apply from my experience.

Related Resources Mentioned:

Listen to my previous episode on 5 post marathon mistakes to avoid

Listen to my previous episode about my 2nd Marathon Experience

Listen to my previous episode about my Cape Cod Marathon Breakthrough Race

Listen to my previous episode about running in the heat

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Want Dr. Duane to answer your question on the podcast?  Submit questions here

Want the structured marathon strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential to crush your marathon or runDisney goals like I did? Book a call and learn more about Healthy Runner coaching here 

A big thanks to the Amino Company for your support for this episode!

If you have seen my back to back long runs or strength training workouts for the Dopey challenge on social media, you know that I am always pumped up for the workout because I use PERFORM from the Amino Company.

Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[DOWNLOAD] Marathon Blueprint

Wondering if running a marathon is something you should strive for in 2024?  Join us as we analyze the potential benefits, challenges, and considerations to help you make an informed decision. Running a marathon is a significant commitment that requires dedication, discipline, and training. With the new year here, many runners  are contemplating whether they should take part in this highly demanding physical endeavor. Is it the right choice for you? Let's find out! 

In this episode, Dr. Duane Scotti and Dr. Katherine Campbell (2 running physical therapist and coaches) discuss all this and more:

• Is Running a Marathon Bad? (Generally Speaking)

• What Happens To Your Musculoskeletal System After Running a Marathon?

• What Happens To Other Physiological Systems When Running a Marathon?

• Can Running a Marathon Be Bad For Your Mental Health?

• How Long Should You Take Off After The Marathon?

• How Many Marathons Should You Run Per Year?

• How To Safely Return Back to Running After Taking Time Off 

There are six parts of your running journey that need to be optimized so you can run strong and last long!

Learn them here

Listen to my previous episode about choosing the right marathon plan

Listen to my previous episode with Kat on return to running after ACL surgery

If you want structured and personalized marathon coaching to make your marathon goals a reality then learn more about Spark Healthy Runner Coaching here

A big thanks to ucan for your support for this episode!

If you have seen my marathon training runs and workouts on social media, you know that I never hit the wall because I fuel with Energy gels from UCAN.

Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.

Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! 

Learn more about Run with Kat

- Follow Kat on Instagram

- Listen to the Run with Kat Show 

- Check out Kat on TikTok

- Download my free Return to Run Program E-book

Connect with Dr. Duane:

• Instagram - @sparkhealthyrunner

• Join Our Healthy Runner Facebook Community

• Subscribe to our YouTube Channel

• duane@sparkhealthyrunner.com

• www.sparkhealthyrunner.com

Listen & Subscribe:

• Apple Podcasts

• Spotify

• Stitcher

• Google Play

• iHeartRadio

• Amazon Music

• Website